ADHDの課題【時間管理】について＜５＞：心理的抵抗に対処する。

⚠︎：発達障害は先天的な脳の発達の偏りなので、親の躾や環境、また、本人のせいでもありません。発達障害をややこしくしているのは、無理解、無知からくる不適切な対応などでさまざまな神経症や精神疾患を併発したことによる二次障害といえます。

メンタル・イデア・ラボの本城ハルです。

本連載最後となる５回目は、ＡＤＨＤの人の【心理的に集中を妨げるもの】や【集中力のコントロール】についてお話を進めます。

ＡＤＨＤを持つ人は、引っ張られやすい不安感情や抑うつに加え、何かしら他者に対してイライラと不満を持ちやすい（面倒、難しい要求ややりたいことへの制限など）ことを自覚し、“怒っている自分、これまでずっと変えたいと思いつつ、自分には絶対無理だと感じる自分”、【変容に反抗している自分】に気付き、自分の認知（思考）を同定し反論してみる練習をしてみましょう。

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今までの連載＜１＞〜＜４＞でお話したことの振り返りになりますが、おさらいしてみます。

  • 達成できる小さな、簡単なことからスタート。
  • 難しく面倒なことは、達成できるであろう大きさに分解（分割）。
  • スケジュールを組む時には対処しやすい“まとまり”に分解し、まとまりを終了できた時には“強化”（自分へのご褒美を計画）。
  • 完了と同時にＴO ＤOリストの項目に完了印をつける（視覚的に“できた”を感じるモチベーションが維持しやすくなります）。
  • 強化（ご褒美）は随伴的であり、やらなくてはいけないことを完了していなければ、自分にご褒美を与えてはいけません。←「後でやるから先にご褒美」はダメ！

自分にとって集中を妨げるものには何があるのか考えてみます。

ＡＤＨＤの人は、刺激に敏感に反応し集中が分散してしまうので、そうならないために、目や耳に余計な情報が入らないよう先に対策を取っておくのは有効です。

●携帯電話は遠くに置くか、留守電にしてサイレントモードに設定。
●本や雑誌は目につかない場所に。
●テレビ、パソコンなどは消す。
●家族にも上記を宣言し協力してもらう。

外部からの音を柔らかく遮断するイヤーマフやデジタル耳栓、集中しやすいリラックス状態を保つために、ホワイトノイズ発生装置（レクトロファンマイクロ）も役立つと思います。もちろん音量は耳障りにならない音量で、ですが。

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ＡＤＨＤの人は、目の前の自分にとって楽しい報酬を、遠い先のより自分にとっては大きな報酬より選ぶ誘惑に駆り立てられがちです。ここで自分との闘いになると思います。実際に、闘っては毎回負けている息子を毎日見ています（笑）。この重要な岐路に、目先の楽しさを取ることと、課題をやった後の報酬、達成感、自信、他者からの評価といった現実的な報酬を書き出してみましょう。

△明日提出のやらなくてはいけない課題があるのに、見たいテレビがあり、我慢できずに見る。→取り組むのが億劫になり、お風呂から上がったら・・・ご飯食べたら・・・と先送り癖が出現。→「うーん、明日、早起きしてやればいっか」→早起きできない、もしくは早起きしてもいつもの「まだ時間があるから大丈夫」癖が出て、結局巻きに巻いて雑な仕上がりか、まったく手をつけていないことになる。→当然叱られる、呆れられる、信用を無くす・・・結果評価が下がる。→自己嫌悪から自己評価も下がり、「ダメな自分」から自己肯定感も下がる。

こうならないために

○見たいテレビは録画にして、明日提出の課題に取り組む。→終わった後に「完了させた！」という満足感と達成感。→ご褒美の動画を観る（気持ちを引っ張るものがないので動画を楽しむことに集中できる）。→次の日に胸を張って提出（できなかった（やらなかった？）言い訳をしなくていいので気が重くない）。→完了させたことへのそれなりの評価。→やり遂げた自分への自己評価アップ。

これを自分に当てはめて視覚化してみてください。

◇

＜運営会社：Jiyuuku Inc.＞

「ADHDの課題【時間管理】について＜５＞：心理的抵抗に対処する。」への336件のフィードバック

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